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Active Breaks
Munay
Active Breaks
Find out why the habit of taking active breaks during your workday can improve your physical and mental health, boost productivity, and reduce stress. Learn how to incorporate active breaks into your daily routine with the help of Munay, your intelligent habit companion.
Why it matters
In today’s fast-paced work environment, many of us spend long hours sitting at desks, working on computers, or attending meetings. While this may be necessary for productivity, sitting for extended periods without movement can have detrimental effects on both our body and mind. This is where active breaks come in.
Active breaks involve taking intentional pauses from sedentary activities to engage in physical movement, such as stretching, walking, or doing light exercises. These short bursts of movement help counteract the negative effects of prolonged sitting, improve circulation, and refresh your mind. Not only do active breaks promote better posture and reduce physical discomfort, but they also enhance focus, mood, and mental clarity. Incorporating active breaks into your workday is a simple yet effective habit that contributes to long-term health, productivity, and well-being.
What are active breaks?
Active breaks are brief periods of physical activity integrated into your workday to break up long periods of sitting. These breaks can involve anything from a short walk, stretching, or quick exercises to simply standing up and moving around. The idea is to interrupt sedentary time to keep your body engaged and your mind alert.
The most important thing about active breaks is consistency. Even small movements can have a powerful impact on your health and work performance. These breaks don’t need to be long or intense, but they should be frequent enough to help you reset and maintain energy throughout the day. Incorporating active breaks doesn’t require much time or space - just a few minutes every hour can make a big difference in how you feel and perform at work.
Science behind it
Research supports the numerous benefits of taking active breaks during the workday. Prolonged sitting has been linked to increased risk of cardiovascular disease, poor posture, and musculoskeletal problems. Research shows that breaking up sedentary time with physical activity - even in short intervals - can help mitigate these risks and improve overall health.
Moreover, taking short breaks to move has positive effects on mental health as well. Research shows that physical activity, especially during the workday, helps reduce stress, elevate mood, and improve cognitive function. Moving during breaks releases endorphins, which can combat anxiety and fatigue, boosting both mental clarity and creativity.
Active breaks also have a direct impact on productivity. Research shows that employees who take regular breaks to stretch or walk are more focused and experience less mental fatigue. These breaks help prevent burnout and increase the ability to concentrate on tasks, leading to better performance and job satisfaction.
Benefits for your health
The habit of taking active breaks offers several benefits that improve your physical and mental well-being. By incorporating movement into your day, you reduce the physical strain caused by sitting, which can alleviate discomfort, improve circulation, and promote flexibility. Active breaks also reduce mental fatigue by providing an opportunity to clear your mind, boosting focus and mental clarity.
The physical benefits are clear, but the mental benefits of active breaks are equally important. These breaks can reduce stress levels, combat burnout, and improve overall mood. When you engage in physical activity during the workday, you give your mind a chance to reset, helping you return to tasks with greater energy and concentration.
Active breaks not only improve health and productivity but also support long-term work-life balance by preventing the negative effects of overworking and prolonged stress.
How to build this habit
Incorporating active breaks into your routine is simple, and it doesn’t require much time or effort. Here are some practical steps to help you build the habit of active breaks:
- Set a Timer for Breaks: Schedule a reminder every 30 to 60 minutes to take an active break. This can be done using a timer or app to ensure you consistently take breaks throughout the day.
- Start with Simple Movements: You don’t need a gym for effective active breaks. Start with simple stretches, standing up and walking around, or even performing basic exercises like squats or leg lifts.
- Walk and Talk: If you’re on a call or in a meeting, use this time to walk around. A short walk can help you maintain energy and focus while keeping you active.
- Stretch for Relief: Incorporate stretches into your breaks to relieve muscle tension. Focus on areas affected by prolonged sitting, such as your back, shoulders, and legs.
- Embrace the Power of Micro-Breaks: Even just a 2-minute break to stand up and stretch can have a big impact. Micro-breaks help reset your focus and prevent physical discomfort.
- Track Your Breaks: Keep track of how often you take breaks throughout the day. Consider using habit-tracking apps or reminders to make active breaks a consistent part of your routine.
Conclusion
Incorporating active breaks into your workday is a simple and effective way to improve both your physical health and mental well-being. By taking brief moments to move, stretch, or walk, you’ll reduce the risks associated with sedentary behavior, boost your energy, and enhance your focus. These breaks promote a healthier, more productive workday, and can help prevent burnout, stress, and fatigue.
Build this habit
Start building the habit of task management for work with Munay, your intelligent habit companion. Go to Get Munay to download the app or visit Munay App to learn more about it.
Sources
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- de Jonge, J., Spoor, E., Sonnentag, S., Dormann, C., & van den Tooren, M. (2012). “Take a break?!” Off-job recovery, job demands, and job resources as predictors of health, active learning, and creativity. European Journal of Work and Organizational Psychology, 21(3), 321-348. https://doi.org/10.1080/1359432x.2011.576009
- Fritz, C., Ellis, A. M., Demsky, C. A., Lin, B. C., & Guros, F. (2013). Embracing work breaks. Organizational Dynamics, 42(4), 274-280. https://doi.org/10.1016/j.orgdyn.2013.07.005
- Kouvonen, A., Vahtera, J., Oksanen, T., Pentti, J., Väänänen, A. K., Heponiemi, T., Salo, P., Virtanen, M. & Kivimäki, M. (2013). Chronic workplace stress and insufficient physical activity: a cohort study. Occupational and environmental medicine, 70(1), 3-8. https://doi.org/10.1136/oemed-2012-100808
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- Taylor, W. C., King, K. E., Shegog, R., Paxton, R. J., Evans-Hudnall, G. L., Rempel, D. M., Chen, V. & Yancey, A. K. (2013). Booster Breaks in the workplace: participants’ perspectives on health-promoting work breaks. Health education research, 28(3), 414-425. https://doi.org/10.1093/her/cyt001
- Vieten, L., Wöhrmann, A. M., Wendsche, J., & Michel, A. (2023). Employees’ work breaks and their physical and mental health: Results from a representative German survey. Applied ergonomics, 110, 103998. https://doi.org/10.1016/j.apergo.2023.103998